Behind the hype: Salt Why is this an issue?

New Zealanders consume far more sodium from The body uses sodium to: salt than the body needs. It is the sodium part of • regulate water balance and body temperature salt that is a risk for health. Diets high in sodium • maintain blood volume raise blood pressure, which increases the risk of cardiovascular disease and stroke. • help muscles and nerves function.

Where does salt come from in food? 15% is added In a nutshell at the table or in cooking Too much sodium in the diet increases blood pressure, even in children.

10% is found High blood pressure is a strong risk naturally in factor for heart disease and stroke. foods Most New Zealanders eat more sodium (as salt) than they need. 75% comes from commercially About 75% of the sodium in the diet prepared foods comes from commercially prepared food. Reduce sodium in your food by:

choosing fresh, unprocessed foods

Foods that contribute the most salt to our diet choosing lower salt processed foods – check the labels are bread and processed meats (ham, bacon, sausages). Foods such as bread are a major using less salt at the table and in source of sodium because they are eaten in cooking. relatively large amounts. If you use salt, choose iodised salt.

Avoid adding salt to food for babies and How much is too much? toddlers. The recommended upper level is no more than Offer children fresh unprocessed foods 6 grams salt (2,300mg sodium) per day. This for meals and snacks, such as chopped fresh fruit and vegetables rather than includes the amount ‘hidden’ in processed food salty processed snacks. and equates to about one teaspoon a day. doesn’t containiodine. usually iodised,whichmeansprocessedfood salt. If youareusingsaltathome,chooseaniodised prevent goitre(enlargedthyroidgland). Iodine hasbeenaddedtosaltsincethe1920s cereal foodsgrowninNewZealandiodinepoor. consequently thismakesfruit,vegetablesand New Zealandsoilsarenaturallylowiniodineand Salt andiodine herb salts,issimplysaltwithherbsadded. only beusedsparingly. Flavouredsalt,suchas salt containsimilaramountsofsodiumandshould healthier versions.However, alloftheseforms salt, orpinkHimalayanmaybemarketedas larger crystals.Someformsofsaltsuchasrock sized crystals–finegranules,flakesandcoarse of sodium.Saltissoldinsupermarketsdifferent from rock.Bothtypescontainthesameamount Table salteithercomesfromseawaterorismined Types of salt • • • • • How do we eat less salt? taste budsadjusttolesssalt. Make smallreductionsovertimetoletyour vinegars forflavour. – insteaduseherbs,spices,citrusfruitand Use littleornosaltincookingandatthetable ‘reduced salt’ products. Look for‘noaddedsalt’,‘unsalted’,and information panel. labels. Saltisshownassodiumonthenutrition Choose lowersaltfoodsbyreadingfood processed andready-preparedfoods. Eat morevegetablesandfruit,less The saltusedbythefoodindustryisnot Ministry ofHealth(2012).Food&Nutrition Ministry ofHealth. Partially RevisedDecember2012.Wellington: (aged 0-2) A backgroundpaper4thedition– Guidelines forHealthyInfantsand Toddlers Ministry ofHealth(2008).Food&Nutrition References Useful websites More information Intakes. Canberra:DepartmentofHealth. New ZealandIncludingRecommendedDietary (2006). NutrientReferenceValues for Australia and National HealthandMedicalResearchCouncil hospitality/heartsafe org.nz/programmes-resources/food-industry-and- December 15,2014from footprint: HeartSafesituationanalysis. Accessed Heart Foundation(2010).Reducingoursodium (aged 2-18years).Wellington: MinistryofHealth. Guidelines forHealthyChildrenand Young People additives/sodium chemicals-nutrients-additives-toxins/food- www.foodsmart.govt.nz/whats-in-our-food/ campaign www.stroke.org.nz/stroke-salt-reduction- www.heartfoundation.org.nz . www.heartfoundation.

NPA110 ǀ Feb 2015